austinslater Posted May 25, 2009 Share Posted May 25, 2009 I met up with Morgan(maidenfan) this weekend and picked up some kettlebells. After trading training ideas I've gotten the conditioning bug again so I figured I would keep track of this stuff with a log. I've tried in the past to keep a log online but loose interest soon after. Hopefully this time around I'll keep it up. Nothing noteworthy training wise as I've laid off powerlifting and grip stuff but did get my weight down from the 230's to 205-210 range and I feel a lot better. Training wont be too structured other than consistant chin up work as my one strength goal is a one arm pullup and a few conditioning type workouts. Monday 5/25 bwt 205 lost some weight somehow. weighted chins bwt+24kg KBx sets of 3-5 incline pushups hands on medball 3x15-20with weight vest Rev curls and OH extensions 3x10-12 Conditioning will be loading hay bales the afternoon. Didn't feel strong so I stayed away from failure and just worked some volume. Pretty beat up from messing with the new kettlebells all weekend. Quote Link to comment Share on other sites More sharing options...
Griparn Posted May 26, 2009 Share Posted May 26, 2009 Nice to see your training log! Are you still armwrestling? Quote Link to comment Share on other sites More sharing options...
austinslater Posted May 26, 2009 Author Share Posted May 26, 2009 Nice to see your training log! Are you still armwrestling? Thanks! I haven't pulled in a while as I've been too busy coaching my sons baseball team and doing other things. I still might hit a tournament or two this year though and plan to compete and pull regularly in the future. Quote Link to comment Share on other sites More sharing options...
austinslater Posted May 27, 2009 Author Share Posted May 27, 2009 Tues- Messed around with new kb's. Just trying to get proficient so I can start doing some circuits for conditioning within a couple of weeks. So far I like high rep snatches. Core strength is horrible after fighting some turkish getups. It will come with time though. did some grippers while at work for the first time in a long time. Worked up to a few closes with #3. Quote Link to comment Share on other sites More sharing options...
John Eaton Posted May 27, 2009 Share Posted May 27, 2009 It's nice to be able to still close #3's after a layoff I am looking forward to your progress. Quote Link to comment Share on other sites More sharing options...
austinslater Posted May 27, 2009 Author Share Posted May 27, 2009 For some reason grippers and thick bar are the only things that seem to stick around. Pinch and levering tank pretty fast. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 27, 2009 Share Posted May 27, 2009 Buckin' hay is an awesome workout! Quote Link to comment Share on other sites More sharing options...
austinslater Posted May 27, 2009 Author Share Posted May 27, 2009 I'm scheduled to do heavy chins tomorrow but did a few 1 arm neg's at work today after some trash talk from a few co-workers. Still beat up from Hay and Kb's yesterday. My core strength absolutely sucks! Quote Link to comment Share on other sites More sharing options...
John Eaton Posted May 27, 2009 Share Posted May 27, 2009 Buckin' hay is an awesome workout! I still end up putting in hay each summer, just not the quantity of my youth Quote Link to comment Share on other sites More sharing options...
austinslater Posted May 28, 2009 Author Share Posted May 28, 2009 Thurs 5/28 A.M Bwt. Circuits: incline med ball pushups,pullups,dips,chinups +25 lbs The incline med ball pushups are with my feet elevated and my hands on the side of a medicine ball. Hits the chest/triceps pretty hard and its easy on my shoulder... Only had about 15 minutes this morning so did a quick Ross E. circuit. I usually do one arm pullup progressions but since I hit some yesterday at work I made this a lighter workout. This is definitely something I will keep in the mix on light day from now on, it was a lot of fun. Will hit arms,grip and some conditioning tonight. Did some jump rope last night at the suggestions of Morgan and had to stop about every 15 turns. Still got a good workout though so something I will keep in the weekly plan. Quote Link to comment Share on other sites More sharing options...
austinslater Posted May 29, 2009 Author Share Posted May 29, 2009 Thurs- PM 1-arm barbell curls 45 2x12, 55x5 light tricep work Grip work: Grippers,Thick bar,1hand pinch,front levering just a little bit of each while watching tv. I stole the 1-arm bb curls from Morgan and really liked them. Seemed to hit my forearm hard as well from trying to stablize the bar. I'll keep these in the mix. I will probably steal a few ideas from Morgan as we have similar goals. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 29, 2009 Share Posted May 29, 2009 Try doing a curl with your KB - the trick is you have to keep the bell of the KB inline with your forearm at all times. You'd be a stud if you could do that with your 24. Its a tad easier if you hammer curl that way. Quote Link to comment Share on other sites More sharing options...
austinslater Posted May 29, 2009 Author Share Posted May 29, 2009 I will give it a shot, thanks for the tip! Quote Link to comment Share on other sites More sharing options...
austinslater Posted May 29, 2009 Author Share Posted May 29, 2009 Friday 5/29 Kb circuit of clean and Press,Renegade rows,Turkish getups, front squats and swings. For some reason cleans are still the most awkward movement with the kb's so far. Snatches,Swings etc. feel much better for some reason. The clean just feels so much different than a traditional clean. I'll get the hange of it sooner or later. Circuits with the kb's are tremendous for conditioning. Definitely glad I picked them up. Quote Link to comment Share on other sites More sharing options...
John Eaton Posted May 29, 2009 Share Posted May 29, 2009 Try doing a curl with your KB - the trick is you have to keep the bell of the KB inline with your forearm at all times. You'd be a stud if you could do that with your 24. Its a tad easier if you hammer curl that way. That sounds hard, I'll have to give it a try Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 29, 2009 Share Posted May 29, 2009 Try doing a curl with your KB - the trick is you have to keep the bell of the KB inline with your forearm at all times. You'd be a stud if you could do that with your 24. Its a tad easier if you hammer curl that way. That sounds hard, I'll have to give it a try It is - the exercise is a variation of a Brookfield exercise I saw in which he snatches a KB and he keeps the fat part of the bell horizontal to the ground - mega grip strength stuff. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 29, 2009 Share Posted May 29, 2009 Friday 5/29Kb circuit of clean and Press,Renegade rows,Turkish getups, front squats and swings. For some reason cleans are still the most awkward movement with the kb's so far. Snatches,Swings etc. feel much better for some reason. The clean just feels so much different than a traditional clean. I'll get the hange of it sooner or later. Circuits with the kb's are tremendous for conditioning. Definitely glad I picked them up. Its the same for me too Austin - snatches come a lot easier than "smooth" cleans. With the heavier bells, they always end up on my shoulders vs. in the crook of my elbow. Its just a practice thing. Try messaging Andrew Durniat on the board here for tips - he's a KB instructor and American record holder. Quote Link to comment Share on other sites More sharing options...
austinslater Posted May 29, 2009 Author Share Posted May 29, 2009 I wasn't even close to the Brookfield curl! Anyone that hits that is a beast. I'll probably hit some Morgan manmakers tonight. lol! Quote Link to comment Share on other sites More sharing options...
austinslater Posted May 31, 2009 Author Share Posted May 31, 2009 Sat- We have a local hill with an elevation of about 1500 ft that I run for cardio. Need to hit this once a week. Quote Link to comment Share on other sites More sharing options...
austinslater Posted June 1, 2009 Author Share Posted June 1, 2009 monday 6/1 Weighted chins bwt+25,45,65,85,100x1 pr weighted bwt circuits with 25lb vest incline med ball puships,pullups,dips,chinsx 3 circuits My goal at the beginning of the year was to hit bwt+100 lbs on the pullup by 12-22 which is the day my dad passed away. I've never done much pulling work and its always lagged way behind my pressing so I picked the weighted chin as my goal. Not a great chin but its come up a long ways. Did it a few months early. I've done some reps with 80lbs and just decided to go for it. Again not a great lift but it felt good to knock out a goal I set earlier in the year. Since I quit competing I haven't done much of that lately. The circuits are tough if I keep the rest periods pretty short. My weight is dropping though so I need to figure out a way to keep it up. I didn't weigh much over 200 first thing in the morning. Havent been this light since being a teenager. All in all a pretty good workout..... Quote Link to comment Share on other sites More sharing options...
austinslater Posted June 3, 2009 Author Share Posted June 3, 2009 Tues- Ran Badger mt. Quote Link to comment Share on other sites More sharing options...
John Eaton Posted June 3, 2009 Share Posted June 3, 2009 monday 6/1Weighted chins bwt+25,45,65,85,100x1 pr weighted bwt circuits with 25lb vest incline med ball puships,pullups,dips,chinsx 3 circuits My goal at the beginning of the year was to hit bwt+100 lbs on the pullup by 12-22 which is the day my dad passed away. I've never done much pulling work and its always lagged way behind my pressing so I picked the weighted chin as my goal. Not a great chin but its come up a long ways. Did it a few months early. I've done some reps with 80lbs and just decided to go for it. Again not a great lift but it felt good to knock out a goal I set earlier in the year. Since I quit competing I haven't done much of that lately. The circuits are tough if I keep the rest periods pretty short. My weight is dropping though so I need to figure out a way to keep it up. I didn't weigh much over 200 first thing in the morning. Havent been this light since being a teenager. All in all a pretty good workout..... bwt+100 chinup and you're over 200lbs to boot That is outstanding Austin Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 3, 2009 Share Posted June 3, 2009 Yeah, no kidding - nice job Quote Link to comment Share on other sites More sharing options...
austinslater Posted June 3, 2009 Author Share Posted June 3, 2009 Thanks guys I appreciate it. Since I hit my goal 6 months early I think my new goal for 12/22 will be the one arm pullup. I doubt I can hit it by then but the training process for it will be fun regardless. Quote Link to comment Share on other sites More sharing options...
austinslater Posted June 4, 2009 Author Share Posted June 4, 2009 Thurs A.M one arm pullup negatives 3x1 Upper body work with db bench, ring pushups, rope pullups and some arm work. Will do some kind of conditioning tonight after work. Quick and easy workout. Didn't feel as strong on the one arm work. I think I'm going to up the frequency on these as well and attempt to grease the groove on them 3-4xwk with really low volume. Quote Link to comment Share on other sites More sharing options...
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